Reduce Your Chance of Getting Type 2 Diabetes

The rise in type 2 diabetes in the UK has led to an increase in coverage in the national press and action taken by the government. The alarming increase in type 2 diabetes in all age groups in the UK has caused many of us to look at our lifestyles and consider making adjustments to keep this disease at bay.

It has been proven that making changes in your lifestyle can significantly reduce your chances of suffering from type 2 diabetes. It is also vital to understand that it is never too late to make these changes and taking action can help you, or a loved one, avoid serious health complications in the future.

  1. Lose Excess Weight

One of the biggest aids in fending off type 2 diabetes is to lose weight. It is clear that type 2 diabetes is strongly linked to being overweight or obese. A recent study showed that people reduced their risk of diabetes by almost 60% after losing just 7% of their body weight through exercise and improved diet.

  1. Exercise more

Whilst this is directly linked to the first recommendation it is worth labouring the point that becoming more physically active assists with a variety of issues, including the possibility of type 2 diabetes. Exercise will help you:

  • Lose weight
  • Lower your blood sugar levels
  • Heighten your sensitivity to insulin helping to keep your blood sugar levels within a normal range.

It is also worth noting that this does not mean you need to train for a marathon! You need to start slow and make small changes. This could be walking to the local shop over driving there. If you walk for 30 minutes a day, you will soon notice the difference to your health whilst working towards preventing diabetes.

  1. Be More Vegan

Whilst “going vegan” seems to be a fashionable trend at the moment, there are actual medical benefits to a plant-based diet. Plants contain vitamins, minerals and carbohydrates. If you focus on adding fibre-rich plant-based food to your diet you will promote weight loss and further decrease your chances of diabetes.

If you try to include fruits from trees, leafy greens, beans and whole grains in your diet on a regular basis you will soon notice the difference. It is also important to avoid “bad carbohydrates” such as white bread, pastries pasta and processed foods.

  1. Drink More Water

Trying to replace sugary drinks or highly caffeinated beverages with water can also have a significant impact on your health and fight against the onset of diabetes. A recent research paper by PubMed Central (A highly respected database from the National Institute of Health) observed that people who drank more than 2 sugary beverages per day had a 20% increased risk of type 2 diabetes. In contrast, those who only drank water showed far better blood sugar management and insulin response.

5 Quit Smoking

For years we have known the huge range of damage that smoking causes to our bodies. Modern research has also linked smoking to type 2 diabetes. Whilst this is a somewhat new finding, scientists believe smoking significantly inhibits your body’s insulin secretion. The benefits of quitting cigarettes are huge and improve virtually every part of your health.

There are many other things you can do to reduce your susceptibility to diabetes such as increasing your vitamin D levels, removing processed food from your diet and even drinking more tea. If you are concerned about diabetes, we would recommend visiting your GP who will be able to test you for both forms of diabetes and make recommendations to decrease your chances of developing diabetes.

In the face of the rising prevalence of type 2 diabetes, it’s crucial to take proactive steps towards prevention. By adopting healthier lifestyle habits, such as maintaining a balanced diet, engaging in regular physical activity, and maintaining a healthy weight, we can significantly reduce our risk of developing this condition.

At We Care Together, we understand the importance of holistic care and support, which includes promoting and facilitating healthier lifestyle choices. We encourage everyone to take charge of their health and make the necessary changes today for a healthier tomorrow.

For more insights on health and wellness, check out our articles on In-Home Care and Boosting the Self-Esteem of an Elderly Patient.

Remember, prevention is always better than cure, and every step you take towards a healthier lifestyle is a step away from type 2 diabetes. Stay healthy, stay informed, and remember, we care together.

The webpage at BarlowCollins provides information about their services related to diabetes and obesity. They highlight the symptoms of these conditions and offer a GP led evidence-based solution, which includes a multi-disciplinary team approach involving nutritionists and health coaches. They offer a 6-week course that covers a range of topics including dietary guidelines, the hormonal basis for obesity, insulin production and weight gain, and the effects of processed foods. The course also discusses the reduction of medication requirements through improved weight and lifestyle. They offer individual courses and group courses for up to 6 people.